WOD Tues 5-23-17

CROSSFIT

A. EMOM 8 
Push Press + Push Jerk + Split Jerk (75% of 1RM CnJ)
B. 2 Min ME Back Squat (135/95)
**1 Min Rest**
C. 4 min AMRAP
– 6 S2OH
– 8 Push up
– 10 Pistols
**1 Min Rest**
D. 2 min ME KBS (72/53)
*1 Min Rest*
E. 4 min AMRAP
– 6 S2OH
– 8 Push up
– 10 Pistols
**1 Min Rest**
F. 2 Min ME Front Squat (135/95)

HIT-CON

4 Challenges
#1 Walking Lunges for Time
Advanced 400m
Intermediate 300m
Beginner 200m

#2 150 Air Squats for Time (time cut 8 minutes)

#3 Max Unbroken Sit-ups, 1 sit up every 2 seconds cadence, throwing hands ok.
Rest 1 minute after last athlete completes first part and then time to complete that many sit ups however, no throwing hands.

#4 5 Minute Plank hold.

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